20 pullups
30 push-ups
40 body squats
50 t.a. crunches

4 rounds

Push Press
3-3-3-3-3

Cash out:

Using 70% of your 3RM complete the following:
3 Push Press on the minute for 5 Minutes
In the remainder of the minute complete Max Double Unders Reps
Your score is the total amount of Double Unders completed.

result: 195#; cashout - 401 single-unders

Sprinting/Running
800m Run + Sprinting Drills + Dynamic Stretching (Warm-up)
Sprints - 3x150m (21 seconds, 20 seconds, 21 seconds)
Some Hurdle Run Practice
3 minute Run + Static Stretching (Cooldown)

Strength
5x1 Strict Weighted Muscle-Ups (10kg)

3 x 5rm back squat 5 RM

warm up Heavy set of 3 Bench press - 120lbs

WOD:
1000m Row
50 wall balls @ 20lbs
40 situps (finished with extra crunches)
30 HS Pushups (Push ups)
20 Burpees

21-15-19

75lb Thrusters
Burpees

4RFT
10 hang snatch (115/75)
20 box jump (24/20)
68#, 24". 14:13. Form was going sour on last set of snatches.

Sprint Intervals:

60m (rolling start, 2 min rest) - 4 x 60m - 8.43, 7.94, 7.47, 7.50
150m (rolling start, 5 min rest) - 3 x 150m - 20.83, 20.40, 20.40
100m (rolling start, 5 min rest) - 2 x 100m - 12.87, 13.09

3x5 front squat 115:120/125
1x20 back squat 95lb

For time


75 Double-unders
25 Toes-to-bars

15 Clean and jerks @ 61/43kg (135/95lbs)

75 Double-unders
25 Toes-to-bars

12 Clean and jerks @ 83/56kg (185/125lbs)


75 Double-unders
25 Chest-to-bar pull-ups

9 Clean and jerks @ 102/70kg (225/155lbs)



75 Double-unders
25 Chest-to-bar pull-ups

6 Clean and jerks @ 111/80kg (245/175lbs)

Time cap. 22:00

Note. You can choose whether you change the plates right after the previous bar or just before the next one

Barbell options. Choose one you can finish

Number1 (smaller jumps) – 61/43kg (135/95lbs), 70/47.5kg (155/105lbs), 83/56kg (185/125lbs), 93/65kg (205/145lbs)

Number 2 (lower start A) – 52.5/35kg (115/75lbs), 61/43kg (135/95lbs), 70/47.5kg (155/105lbs), 83/56kg (185/135lbs)

Number 3 (lower start B) – 43/30kg (95/65lbs), 52.5/35kg (115/75lbs), 61/43kg (135/95lbs), 70/47.5kg (155/105lbs)

Number 4 (same weight) – 43/30kg (95/65lbs) or 52.5/35kg (115/75lbs) or 61/43kg (135/95lbs) throughout (no increase in weight)

Before you start. Take a moment to estimate how fast you think you’ll go on each part of the workout and where the bottlenecks/opportunities are. This is a good self-awareness and strategy practice that’ll help you prepare for competitions.

Overview. A descending barbell ladder wrapped in gymnastics and double-unders. The early rounds are about efficiency and saving your grip, the later rounds are about composure under heavier loads. The workout rewards athletes who manage fatigue early so they can attack the final two barbells with confidence.

Strategy. Think of the double-unders as the buy-in to gymnastics and clean and jerk = Keep them calm and steady, break if needed but not unnecessarily.

While you can go unbroken on toes-to-bar/chest-to-bars if you have the capacity, short breaks here won’t cost you that much time and will save your grip. Few ideas: 15-10, 10-8-7, 8-7-5-5 or a bigger set to open and then chip away. Stay relaxed on the kip and come off the bar before getting too close to failure.

For the clean & jerks, you’ll likely want to do singles from the start. Adjust your pace (increase rest between reps) progressively as the weight gets heavier. You can be a bit more relaxed (but not sloppy) on the lighter weights but with heavier ones, you’ll want to focus and commit to each lift to avoid any misses.

When changing weights, move with purpose. Have everything pre-staged so you don’t waste time.

Instructions. Pre-stage the weights needed as these can get tricky especially in kilos (this will be good practice). Set all stations about 1.5-2m apart.

Debrief. Take 2–3 minutes after the workout to reflect
– How efficient were your plate changes?
– Did you choose the right barbell pacing at each weight?
– How well did your set breakdown work on the gymnastics?
– How would you change your approach to this workout if you’d repeat it?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Double-unders → reduce reps (50/each time) → Speed rope steps
Toes-to-bars → Toes-to-rings → V-ups → ab-mat sit-ups
Chest-to-bars → Pull-ups → Jumping pull-ups → Ring rows
Barbell → see options above